In Shape With Simple Workouts
Excuses for not exercising in a fast paced world are endless. But fitness trainers to the stars Nancy Kennedy and Bobby Strom say it is possible to burn calories and tone muscle over a short period of time by doing two exercises at once.
The two visited The Early Show Tuesday to demonstrate the exercises that tone and burn calories.
Julia Roberts, Jennifer Love Hewitt, Jennifer Lopez, Winona Ryder, Kevin Costner and Lara Flynn Boyle all hired Kennedy and Strom to streamline their diets and get their bodies' in shape. The husband and wife fitness team says there is no excuse for not being physically fit and in shape.
They are firm believers that improved cardio-fitness and appropriate weight training are the keys to a longer, happier and more enjoyable life.
Kennedy says there's always time to do a little exercise to improve the body. A minimum of three days a week of weight training combined with five to six days a week of your favorite aerobic activity is all that is needed for a healthier life, according to her.
Kennedy and Strom recommend performing "functional fitness," which combines traditional weight training moves with core and stability work. They say the workout mimics what is done during daily activities, for an adequate workout to promote injury prevention, strength, longevity and health.
Kennedy and Strom say as we mature, we lose muscle mass, which slows down metabolism. The only way to lose weight and keep it off is to build lean muscle.
The fitness team also advocates a healthy lifestyle by eating properly and "grazing," which means eating five small meals a day so you keep your metabolism revved up. This means eating three smaller meals combined with two snacks spread out evenly throughout your day.
Kennedy and Strom showed The Early Show's Rene Syler and Dave Price how to do the following exercises:
Squat With A Shoulder Press
Stand with your feet shoulder width apart and a dumbbell in each hand, holding the dumbbells up by your ears. With palms facing forward and arms bent at a 90-degree angle and the bottom of your arms parallel to the floor. Slowly lower your lower body down as if sitting down in a chair, until your hamstrings are parallel to the floor. Push through your heels to the standing position and simultaneously press the weights together directly over your head. Repeat 12 to 20 times.
Muscle groups worked: Quads, glutes, and delts (shoulders)
Common mistakes:
Lunge With Bicep Curl
Stand with your feet shoulder width apart holding a dumbbell in each hand. Slowly step forward with your right leg and drop the back knee downward until it is two inches from the floor. At the same time, curl the dumbbells with palms facing up and elbows close to your body. Return to start position. Repeat stepping forward on the opposite leg. Repeat 12 to 20 times. Right and left make one repetition.
Muscle groups worked: Quads, glutes, hamstrings, and biceps.
Common mistakes:
One Legged Tricep Kickback
Standing on one leg, hold a dumbbell in each hand with your palms facing toward your body and your arms bent. Bend at the waist until reaching a 45-degree angle. Slowly extend the weights backward, moving only from the elbow, until your arm is completely straight and parallel to the floor. Squeeze the triceps for one count. Return to the start position and repeat for 10 to 15 reps. Stand on the other leg and repeat for 10 to 15 reps.
Muscles groups worked: Triceps, core and overall leg you are standing on.
Common mistakes:
One Legged Push Ups
Lie face down on the floor. Your palms should be facing down and outside of your shoulders. Cross one leg over the other at the ankle. With a neutral spine and tight abs, push your body up and away from the floor. Slowly return to the start position. Do 10 to 20 reps.
Muscle groups worked: Chest, triceps, and core.
Common mistakes:
Lateral Raise With Standing Abduction
Standing on one leg, with a dumbbell in each hand with palms facing in. Slowly raise your opposite leg out to the side as you also raise the dumbbells out and up to your sides until they are parallel to the floor. Slowly lower your leg back to start position as you also lower the dumbbells. Repeat 10 to 12 times and switch legs.
Muscle groups worked: Outer thigh, core, overall leg and medial delts.
Common Mistakes:
Note: The workouts require 5- and 10-pound dumbbells and a mat.